所有你需要这个20分钟的全身锻炼是一种阻力带

虽然您可以习惯于在锻炼期间升起杠铃，哑铃和壶铃，但阻力频段比您想象的更有效。特别是如果你是捕鱼app ，他们是增加更多的，抵抗标准体重练习的好方法。

当带训练,我们rk based on your rate of perceived exertion, saysK. Aleisha Fetters, CSCS。During each rest periods, pause and rate your effort on a scale of 1 (very easy) to 10 (feels impossible to sustain). Ideally, you'll be between a 7 and 8.

“努力工作，但仍然在坦克中有几个好的代表，每一套装，”Fetters说。“如果你可以做大约一吨代表，请通过增加其拉伸来增添乐队的抵抗力，让双手更靠近彼此。”

准备好一个抵抗乐队锻炼试试？Cetters已经制作了这个20分钟的序列，它将适用于整个身体。唯一需要的设备是一个长，环形的阻力频带和几英尺的空间。

Move 1: Band Pull-Apart

1. 站在每只手中的频段的末端。在你的身体前伸出手臂。
2. 保持双臂笔直，拉动带的两端彼此。
3. 当阻力最高，暂停并保持30秒。
4. Then, bring your arms back together in front of your body.

Reps:2套

移动2：带抵抗的臀部铰链

1. Loop one end of the resistance band around the leg of a couch or table. Stand a few feet away from the anchored end to create tension on the band.
2. Facing away from the couch, place the other end of the band around your hips, allowing it to lie across your hip bones.
3. 靠近肩膀宽度的脚，在你面前握住你的手臂。
4. 将臀部推回，膝盖弯曲。保持你的背部。
5. 然后推动你的臀部前进并返回站立。

Reps:3套8

Move 3: Hollow-Body With Band Press

1. Once again, anchor the band round the leg of a couch or table.
2. 平躺在地面上一只脚或两个远离锚点，在乐队上产生一点张力。你的头应该指向锚的方向。
3. Keeping the small of your back in contact with the floor, extend your legs a few feet off the ground.
4. 握住手中的带的自由端，并将手臂直接延伸到您的身体上方。
5. Keeping arms straight and legs extended, lower your arms toward your hips.
6. 然后，将手臂放回身体上方。

Reps:2套of 7

Once you finish the warm-up exercises (and any additional stretches you may need), you're ready to begin the main part of thisresistance-band workout。Perform each exercise for 3 sets of 8 reps, taking a 30-second pause between sets.

移动1：带抵抗的闪亮桥

1. Lie on the ground, facing up, feet flat on the floor about a few inches away from your glutes.
2. 将电阻带放在臀部上并循环围绕脚部的每个端部，产生张力。
3. Planting your heels firmly in the ground, raise your hips up toward the ceiling.
4. 将你的臀部挤压在顶部，靠背靠背。

Move 2: Band-Resisted Chest Press

1. Loop the band behind your back and hold each end of the band in a hand.
2. 平躺了，以便乐队在你的中间，反对地板。
3. Bring your arms out to your sides, bending at 90 degrees, palms facing the sky.
4. 在呼气时，将带的两端按到天花板上，直到您的手臂完全延长。
5. 然后，让你的手臂向下倾斜到90度，肘部刷地在你去下一个代表之前。

Move 3: Band-Resisted Squat

1. Loop one end of the band around your neck. Then, with the band in front of your body, place the other end of the band under your feet.
2. Stand with your feet at about shoulder-width apart.
3. 将臀部射击并弯曲膝盖，将胸部放在肩膀上，肩膀向后。
4. Lower your body until your thighs are parallel to the ground.
5. 然后，按下脚跟，向前推动臀部并返回站立。

移动4：带抵抗水平行

1. 将带的一端锚固到门把手或柜子，使锚在胸部高度下方或底部。握住带的另一端并使几英尺远离锚点以产生张力。
2. Facing the anchored end of the band, extend your arms in front of your body about at about shoulder width.
3. On an exhale, row the free end of the band toward your chest, palms facing down.
4. 将肩胛骨挤压在一起，并在拳头与胸部对齐时暂停。
5. Extend your arms back in front of you, returning to the starting position.

移动5：带抵抗的Pallof Press

1. 再次，将带的一端锚定到门把手或机柜，选择胸部高度的锚点。
2. 手中的频段自由端，站在几英尺远离锚点，在乐队中产生张力。
3. 对于这种锻炼，站立侧身，左肩面向锚。
4. 将乐队握在胸部下方的扣球中。
5. 在呼气中，按乐队远离身体，完全延长手臂。
6. Then, bring the hands back to your body.
7. 一旦您在这一侧完成了代表，请用右肩重复锻炼，最接近锚点。